Wednesday 10/3

Warm-up
Shoulder CAR x 3/side Pec Stretch x 5/side Wall Slide w/ lift off x 10 + 2 Sets Single Arm Ring Row x 8/side Bent over Fly x 10 Stand up/down burpees x 5 (on DB) + Rope Climb Progression
Strength
A.1: Barbell Front Rack Lateral Box Step-up (4x6/side)
All sets at the same weight Warm up with 2-3 sets and feel out what your working weight is
A.2: Rope Climb (4x60 seconds)
Modifications include Rope lowers/Rope Climbs/Legless RC
Metcon (Distance)
:30 Power Snatch; 75/55 :30 burpee over the bar :60 max distance run rest :60 x5 rounds RX+ = 95/65
Extra Work
A.1: Ring Rows (2xmax reps)
Feet elevated Pronated Grip tempo 2020
A.2: Push-ups (2xmax reps )
tempo 2020 on paralette bars if possible
B.1: Dumbbell Overhead Tricep Extension (3x15)
B.2: Dumbbell Preacher Curl (3x15)